When it comes to losing weight and/or getting in better shape, the formula is actually pretty simple:
Eat Healthy
+
Move Heavy Things
+
Do Cardio
Eat Healthy
Now we’ve discussed how to eat in a previous post HERE. I like to say if you can’t hunt it or pick it, don’t eat it. A low carb diet combined with ample protein and healthy fats will result in about 80% of your success.
Move Heavy Things
Incorporating weightlifting and building muscle not only enhances your physical appearance but also elevates your resting metabolism. This means that your body burns more calories even when at rest. We will delve into this topic in more detail in a future post, but here are a few quick points:
- Focus on the five major compound lifts: Bench Press, Shoulder Press, Chin Ups, Squats, and Deadlifts. Instead of performing numerous repetitions of isolated exercises like dumbbell curls, prioritize these compound movements
- Be consistent. While it true you can lose a good amount of fat in just a few weeks or months, building muscle takes time. Don’t expect to look like Arnold this time next month.
Do Cardio
Personally, I find cardio workouts to be tedious. Counting down every second on an elliptical machine during a workout is torture to me. However, I can play basketball and volleyball for hours. Not only does it not feel like a tedious activity, I love it. If you have a favorite sport, allocate more time to engage in it. Not only will you have fun, but you will also improve your fitness.
Alternatively you could join a group workout. Many of you know Dr. Mandy loves going to Burn Bootcamp. She loves it so much she goes 4-5x’s per week. There are many similar gyms in the area.
If these options are not feasible, there is a method to make cardio sessions shorter and more efficient: High-Intensity Interval Training (HIIT). HIIT requires much less time (around 15-20 minutes, three times per week) and has been proven to boost your metabolism for up to 24 hours. The basic principle of HIIT is to exert yourself nearly to the maximum for 30 seconds, followed by 90 seconds of light exercise. Repeat this cycle eight times, and you’re done. It is crucial that the intensity is high, with your heart rate reaching approximately 90% of your maximum heart rate (calculated as 220 minus your age) during the final cycle.
HIIT can be performed using exercise equipment, in the pool, or through sprinting. For older individuals or those who are less physically fit, the same principle can be applied to walking: briskly walk for 30 seconds and then slow down for 90 seconds.
By incorporating these three principles into your workout routine, you are bound to increase muscle mass, shed pounds, and experience enhanced energy levels.
IMPORTANT: Prior to starting any new exercise program, it is advisable to consult with your physician.
If you found this article beneficial, please consider sharing it below.
w.
